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Health & Fitness

A Note from Paula

by Paula Cole, Health & Fitness Director

Even in this age of technology, when information is at our fingertips, women continue to face the challenges of achieving good health, balancing work and family, and maintaining financial security.  This is the time to put yourself first!  


Top five health issues affecting women:

  • Heart disease is the leading killer of both men and women. In women, the condition is responsible for about 29% of deaths, reports the Centers for Disease Control and Prevention.
  • Breast cancer is the most common cancer in women. It is second to lung cancer as the leading cause of death for women.
  • Osteoporosis threatens 44 million Americans, of which 68% are women, reports the National Osteoporosis 
  • Depression appears to affect more women than men. The National Institute of Mental Health reports that about 12 million women are affected by a depressive disorder each year, compared to about 6 million men.
  • Autoimmune diseases are a group of disorders in which the immune system attacks the body and destroys or alters tissues. 75% of autoimmune diseases occur in women. Diabetes, thyroid disease, and lupus as a group make up the fourth-largest cause of disability among American women.

Do you feel exhausted before the day is over? Too pooped to play on weekends? Can't even begin to think about exercising or you run out of gas before working up a sweat?


Women of all ages seem to be suffering from an energy deficit these days, and why not? Juggling work and school demands, children's needs, money pressures, maintaining a household, caring for relatives, personal relationships, and health concerns can zap the energy right out of you. It's amazing that any of us can sleep — women have simply accepted feeling tired for months or even years.


Many people think, “Because I am always feeling so fatigued, I don’t have the energy to exercise.” In fact, getting more exercise can help you feel more energetic. Research shows that part of the reason for this is that when you exercise, your heart pumps more. Plus, the type of physical activity that works best for alleviating fatigue is not that intense exercise that people feel they have to do. Exercise does not have to be grueling in order to work, and that misconception has kept many exhausted women from wanting to exercise.


It has been proven more beneficial for restoring energy to perform exercise at a leisurely pace. Doing a low intensity activity such as walking or riding a bike at an easy pace can help you feel less tired and more energized. For people with low energy, exercising in 10-minute bouts is effective and can be the beginning of a positive relationship with exercise. Aim for three sessions in a day, but even one 10-minute effort is good. The benefits people notice right at the start are increased energy and positive mood.


For more information about any of these offerings here at the J, just click on the link.

Group Fitness
Personal Training


Speaking of healthy living...

Healthy & Wholesome Living Packages
Presented by the J & Relay Foods

Now J members have the opportunity to combine their personalized training package with healthy food options from Relay Foods.

Monthly training packages include personal assessment, goal setting, customized training sessions, food consultation, Relay Foods online grocery shopping discounts, assessment retest, and Health Tip of the Week e-mails.

Your cost for the package is based on your chosen workout level and amount of groceries you order.

Questions? Contact or call 703.537.3052.


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